The Deload Week [9 Ways To Do It]

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A deload is a planned period of reduced intensity or volume from your workout program. In other words, you are taking a strategic break from your usual training intensity.

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Reduce Weights & Repetitions

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Reduce Weight & Sets

[{"selector":"#anim-69edd378-dff8-4ea7-8b68-e937ed2c26e4","keyframes":{"opacity":[0,1]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ccd903d3-d62c-40d0-89b3-deec91e3e78c","keyframes":{"transform":["translate3d(0px, 92.16293%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4921328f-fa74-47db-8e7f-3e60d7705d2f","keyframes":{"opacity":[0,1]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fe3d3abf-05cf-42b5-ad39-0799a11606b1","keyframes":{"transform":["translate3d(0px, 461.41956%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5a9185d8-145d-4f4a-be36-6798623e13b8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-44ffe30b-0397-4454-b9de-541376cdd600","keyframes":{"transform":["translate3d(0px, -278.21061%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] See More

Reduce Weight & Number Of Exercises

[{"selector":"#anim-f97252c4-df16-419b-8a72-6d3be750fa1b","keyframes":{"opacity":[0,1]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fcfbd096-5e90-4159-9f30-1d41e4022768","keyframes":{"transform":["translate3d(0px, -92.16717%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a7508e81-e2be-415f-8896-df8563f57feb","keyframes":{"opacity":[0,1]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-81cdada2-537b-464e-9399-67c09fe14e0f","keyframes":{"transform":["translate3d(0px, -381.35797%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a757751e-1823-4bda-b6c8-c020de698a32","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-50371f43-6af9-426d-9ad5-bdf31c4b9e90","keyframes":{"transform":["translate3d(0px, 196.19881%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Drop the weight of the exercises you are performing by 10-20% and do half as many exercises that you normally do. See More

Reduce Weight & Frequency

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SWIPE UP TO SEE THE OTHER STRATEGIES & GET A FREE WORKOUT TEMPLATE

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LEARN MORE

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The Deload Week [9 Ways To Do It]

A deload is a planned period of reduced intensity or volume from your workout program. In other words, you are taking a strategic break from your usual training intensity.

Reduce Weights & Repetitions

Reduce Weight & Sets

Drop the weight and do half the sets that you normally do.

Reduce Weight & Number Of Exercises

Reduce Weight & Frequency

Drop the weight of the exercises you are performing by 10-20% and decrease the number of times you workout by half. (For example 2 days instead of 4 or 1.5 days instead of 3).

SWIPE UP TO SEE THE OTHER STRATEGIES & GET A FREE WORKOUT TEMPLATE

LEARN MORE

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